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BFEC/suburbs/Hiawatha golf course

October 5, 2008 (Afternoon)

Exercise Type: Run

Comments:
Ran this one easy. felt extraordinarily smooth and strong, probably from such an easy day yesterday. my upper IT band/outter quad didn't hurt a bit for the first half, but was noticable for the second half. An enjoyable run--out and back. ran into duane johnson playing golf--said he was playing shitty. A dog followed me back for the final 4 miles--had to drive him back to his house. beautiful weather, fall, solitary.

this week I'd like to:
(1) take care of my IT band thing
(2) hammer A3s
(3) hammer A1s
(4) three fast strides on the track (if my IT band is questionable, then I'll skip them)
(5) hit about 75 miles
(6) long run of 16 miles
(7) stretch, take vitamins, get sleep
(total at-pace distance, with race: 13 to 16 miles)